Just as diet can have a positive or negative impact on heart, brain and bone health, your Get more vitamin D in your diet with these healthy recipes.

Very few foods are naturally rich in vitamin D, which promotes the absorption of calcium and phosphorus and then helps deposit them in bones and teeth to make them strong and healthy. Research also suggests that vitamin D has been linked with lower incidences of cancers and lower rates of immune-related conditions, such as type 1 diabetes and multiple sclerosis. Vitamin D is most often found in fortified foods, like milk, soymilk and fortified cereals. Naturally occurring vitamin D is found in fatty fish, such as mackerel, salmon, and sardines, and in egg yolks. These healthy recipes are a delicious way to get more of this nutrient into your daily diet.

Makes: 4 servings

Active Time: 20 minutes

Total Time: 20 minutes

Ingredients:

1 pound center-cut salmon fillet, skinned and cut into 4 portions

1 cup dry white wine, divided

2 teaspoons extra-virgin olive oil

1 large shallot, minced

2 tablespoons lemon juice

4 teaspoons capers, rinsed

1/4 cup reduced-fat sour cream

1/4 teaspoon salt

1 tablespoon chopped fresh dill

Preparation

Place salmon in a large skillet. Add 1/2 cup wine and enough water to just cover the salmon. Bring to a boil over high heat. Reduce to a simmer, turn the salmon over, cover and cook for 5 minutes. Remove from the heat.

Meanwhile, heat oil in a medium skillet over medium-high heat. Add shallot and cook, stirring, until fragrant, about 30 seconds. Add the remaining 1/2 cup wine; boil until slightly reduced, about 1 minute. Stir in lemon juice and capers; cook 1 minute more. Remove from the heat; stir in sour cream and salt. To serve, top the salmon with the sauce and garnish with dill.

Tips & Notes

Tip: How to skin a salmon fillet: Place skin-side down. Starting at the tail end, slip a long knife between the fish flesh and the skin, holding down firmly with your other hand. Gently push the blade along at a 30° angle, separating the fillet from the skin without cutting through either.